Written by: Zach Perversi (Accredited Exercise Physiologist)
With the summer fast approaching, now is the right time to shape up and lose weight for summer.
You might be carrying excessive body fat after winter; or have dropped off on your regular exercise or gym training. Now is the right time to refocus on your health and fitness goals!
Here are our Top 5 tips to Lose Weight and achieve your goals for summer!
1. Resistance Training
Weight training is the most important ingredient of a well-rounded exercise routine. Weight Training assists you to build lean muscle and develop a “toned” appearance.
The current research recommends you undertake at least 2 to 3 resistance training sessions per week to maximize muscle size.
Your resistance training program should be customized to your unique needs; designed by an Exercise Physiologist or tertiary qualified personal trainer.
Book in your program review with one of our tertiary qualified exercise professionals. Update your program and tailor your exercise program to your specific goals and needs.
Read more; Top 10 Benefits of Strength Training
The most important variable for shedding body-fat is your nutritional intake. How you fuel your body is vital for weight loss.
If you consistently eat more calories than your body burns, then your body will store the excess energy as fat.
In contrast, if you are burning more energy than you are consuming, your body will break down body-fat for energy, resulting in fat loss.
To lose body fat you will need to consume a high-quality diet without processed carbohydrates and sugar. Avoiding alcohol reduces your caloric intake and will enhance your training.
Speak to one of our exercise professionals to help get you on track.
Read more; The Dangers of Visceral Fat
3. High Intensity Interval Training
High Intensity Interval Training (HIIT) is an effective method that can be incorporated into an exercise program to help burn extra calories and eliminate stubborn body-fat.
HIIT is the implementation of short bouts of high intensity exercise, followed by an interval of rest – it provides us with a time-efficient method to elicit large energy expenditures, and has been shown to be more beneficial for burning fat than grueling, continuous exercise.
Read more; What is High Intensity Interval Training (HIIT)
Sleep is an overlooked variable when it comes to building lean body mass and improving your body composition.
Sleep provides you with a window of high-quality recovery to help rebuild muscle cells and tissues that are broken down during resistance training which results in a larger muscle.
The benefit of sleep also extends to the regulation of your hormone and metabolic rate, promoting more energy expenditure throughout the day.
It is recommended that healthy adults should aim for 7-9 hours of sleep per night.
Read more; The role of Sleep in Exercise Recovery
5. Goal Setting
Goal setting is an effective method for setting and tracking your progress. You should set S.M.A.R.T goals (Specific, Measurable, Achievable, Realistic and Timely) for optimal success with your health and fitness.
Your goals should also be written down and placed in a highly visible location in your home or office.
Setting your goals is an important first step in you achieving your optimal health!.
Our exercise physiologists and personal trainers can support you by administering specific objective tests to measure your body composition and setting goals that are specific, measurable and achievable for your individual circumstances.
Call our Exercise Physiology and Personal Training team today at Inspire Fitness to improve your health and Wellbeing.
Inspire Fitness is an Award Winning Gym with Exercise Physiologists and Personal Trainers in North Balwyn.